Egg White vs. Turkey

Nutrition comparison of Egg White and Cooked Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus cooked turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and turkey:

  • Both turkey and egg white are high in protein.
  • Egg white has signficantly less cholesterol than turkey.
  • Turkey has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Turkey is a great source of potassium.
Detailed nutritional comparison of egg white and turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Turkey src

Calories and Carbs

calories

Turkey is high in calories and egg white has 72% less calories than turkey - turkey has 189 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to turkey per calorie. Egg white has a macronutrient ratio of 89:5:6 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Turkey
Protein 89% 63%
Carbohydrates 5% ~
Fat 6% 37%
Alcohol ~ ~

carbohydrates

Both turkey and egg white are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

sugar

Egg white and turkey contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and turkey does not contain significant amounts.



Protein

protein

Both turkey and egg white are high in protein. Turkey has 162% more protein than egg white - turkey has 28.6g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and egg white does not contain significant amounts.

trans fat

Both turkey and egg white are low in trans fat - turkey has 0.1g of trans fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Egg white has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin A

Turkey has more Vitamin A than egg white - turkey has 12ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin D

Turkey has more Vitamin D than egg white - turkey has 15iu of Vitamin D per 100 grams and egg white does not contain significant amounts.

Vitamin E

Turkey and egg white contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Turkey has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg white and turkey contain significant amounts of riboflavin and folate.

Egg White Turkey
Thiamin 0.004 MG 0.045 MG
Riboflavin 0.439 MG 0.281 MG
Niacin 0.105 MG 9.573 MG
Pantothenic acid 0.19 MG 0.948 MG
Vitamin B6 0.005 MG 0.616 MG
Folate 4 UG 9 UG
Vitamin B12 0.09 UG 1.02 UG

Minerals

calcium

Turkey and egg white contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Turkey has 12 times more iron than egg white - turkey has 1.1mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Turkey is a great source of potassium and it has 47% more potassium than egg white - turkey has 239mg of potassium per 100 grams and egg white has 163mg of potassium.




Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

Egg White g

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Cooked Turkey g

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G Starch G
G Alcohol G